Intentional Self-Care For Burnout, Energy Enhancement, And Mental Health
Burnout can occur while juggling work demands, caring for loved ones, planning social activities, and performing other responsibilities. Often characterized by exhaustion, a lack of motivation, and emotional drain, burnout can make everyday activities challenging. Below, explore burnout in depth, its impact on mental health and well-being, and self-care strategies to relieve symptoms if you’re impacted.
What is burnout, and why does it happen?
Burnout refers to a state of mental, emotional, and physical exhaustion or a combination of these. Depending on the severity of the burnout, exhaustion can last from a few weeks (mild) to several months (severe). When responsibilities become all-consuming and there is limited time for self-care, individuals may become overwhelmed or depleted of energy. Burnout may negatively impact how people respond to stressful situations, which can lead to chronic stress. Beyond a negative symptom, burnout can be a sign that individuals could benefit from time for self-care and recovery.
Events that incite job stress and burnout
Often, burnout is attributed to work. According to burnout research, job burnout has many different causes. Being overworked, finding tasks repetitive and boring, conflict with colleagues, and lacking support are all factors that can contribute to job stress and burnout. When people don’t have time for a healthy personal life, they may experience emotional strain, which can lead to various health concerns.
What are the symptoms of burnout?
Burnout symptoms can differ in individuals. While one person may experience mild fatigue during work, others may experience intense emotional exhaustion. No matter the intensity of symptoms, these symptoms can impact daily life. Recognizing the warning signs can allow for early intervention and healing when symptoms appear.
Common symptoms of burnout
Burnout affects every individual differently, but they may experience one or more of the following symptoms:
- Cynicism, indifference, or detachment towards work duties, including the people they are working with
- Weariness, tiredness, and fatigue in various areas of life, making it difficult to cope with everyday activities
- Physical or somatic symptoms such as low energy, nausea, diarrhea, stomach, back, and joint pain
- Self-doubt, low morale, and negative self-evaluation affecting a person's ability to perform daily tasks at home or work
- Sleep disturbances or changes in appetite, such as insomnia, oversleeping, or eating too much or too little
How burnout can impact mental health
Burnout not only affects work productivity and daily functioning but also impacts mental health, straining relationships and overall well-being. As well as experiencing symptoms like self-doubt, fatigue, and cynicism, individuals with burnout are 180% more likely to develop depressive disorders. They are also at increased risk for hypertension, type 2 diabetes, anxiety, and psychological distress.
Burnout, mental health, and its impact on personal life
If you are struggling with substance use, contact the SAMHSA National Helpline at 1-800-662-HELP (4357) to receive support and resources. Support is available 24/7.
Burnout among health care professionals
Healthcare professionals may be particularly vulnerable to burnout, especially when exposed to excessive trauma or high-stress environments. A study by the American Medical Association (AMA) in 2023 reported that 48.3% of physicians experienced burnout in 2023. While this number is lower than the previous year, it highlights how burnout remains a concern for healthcare professionals across the country.
Why health care professionals are at risk
Self-care for energy enhancement, stress, and burnout
Individuals can intentionally practice self-care to prevent or overcome burnout. Practices that encourage physical and emotional health may help people live more fulfilling lives, having a positive impact on relationships, self-awareness, emotional intelligence, and general mood.
Practical self-care for burnout, physical, and emotional health
When experiencing burnout, self-care practices may reduce symptoms of exhaustion, fatigue, cynicism, and more. Below are some common, evidence-based self-care tips:
- Journaling: Journaling can help individuals process difficult emotions, track everyday stressors, and gain clarity. It may be helpful to journal regularly.
- Progressive muscle relaxation: With guidance, consciously moving from muscle tension to relaxation may foster calmness.
- Spending time in nature: Due to nature’s healing properties, it’s a common practice in many countries to encourage patients to spend time in nature.
- Physical activity: Engaging in some form of movement or exercise can increase energy, improve mood, and combat health concerns.
- Connecting with others: Emotional support from friends, family members, or colleagues can help people cope with stressors.
- Nutritious meals: Eating balanced meals throughout the day may nourish the body and enhance energy.
Online mental health support for stress and burnout
Seeking support from a mental health professional can be beneficial when experiencing burnout. Today, with the support of online platforms like BetterHelp, individuals can speak to a therapist from any location with a stable internet connection. Anybody can be at risk of burnout, regardless of their age, gender, socioeconomic background, sexual orientation, and more. Online therapy provides flexible, affordable (including sliding-scale pricing), and convenient care for everyone.
Due to its online nature, virtual therapy makes it easier for individuals to receive consistent support. When experiencing burnout, stress, or overwhelm, individuals can check in with a therapist. Therapists can guide clients through techniques to reduce symptoms of burnout. For example, a therapist may guide clients through mindfulness exercises or help them establish a healthy routine, incorporating self-care practices into everyday life.
When experiencing stress and burnout, a therapist can offer individuals compassionate guidance and support, helping them navigate everyday stressors. While providing emotional support and clarity, research suggests that online therapy may also reduce burnout in clients. When attended regularly, therapy can support individuals in living a healthier, more balanced life.
Takeaway
How can you take care of yourself when you are burnt out?
When you’re burnt out, it can be crucial to prioritize sleep and reduce stress to improve your energy levels and relieve mental exhaustion. Burnout research suggests that setting aside time to exercise and focus on the present moment can make a difference in sleep quality and stress levels. Eating nutrient-rich food can also be helpful for managing stress and negative feelings. If you have a busy schedule, saying no to additional commitments and learning to set boundaries can also have a positive effect.
What is the 42% rule for burnout?
The 42% rule generally refers to the idea that, to prevent burnout, individuals should spend at least 42% of their time resting. In a 24-hour day, this means that around 10 hours should be spent on rest and recovery.
Can self-care help with burnout?
Self-care can help people recover from burnout or prevent themselves from developing burnout in many cases. Focusing on healthy sleep habits, social connections, hobbies, and exercise can be beneficial for anyone who is feeling stressed or emotionally drained.
What are the five stages of burnout?
The five stages of burnout include the following:
- The honeymoon stage
- The onset of stress stage
- The chronic stress stage
- The burnout stage
- The habitual burnout stage
Recognizing when you’re approaching burnout can make it easier to combat it, particularly with the help of a licensed mental health professional.
How do you break the cycle of burnout?
Breaking the cycle of burnout is often a gradual process. It may be necessary to speak to a therapist about any symptoms you’re experiencing, such as negative thoughts, increased irritability, and feeling disconnected. While self-care can make a significant difference when you’re feeling burned out, a therapist can help you effectively address the root of the problem.
What is the final stage of burnout?
The final stage of burnout is the habitual burnout stage. This stage is characterized by chronic mental and physical fatigue, such as feeling tired all the time, as well as depression and chronic sadness.
What happens if you ignore burnout?
If you ignore burnout, you may constantly feel exhausted, and your job performance may decrease. Seeking treatment and taking a step back from excessive responsibilities, if possible, may heal burnout.
How can you improve mental health after burnout?
Improving mental health after burnout typically requires self-compassion and a commitment to slowing down. Embracing mindfulness and prioritizing exercise can be vital.
How do you reset your brain from burnout?
Resetting your brain from burnout tends to be a process. Establishing and maintaining healthy boundaries, making time for stress-relieving activities in daily life, and finding an emotional outlet like art or exercise can be helpful. Spending time with loved ones and seeking out social support can also be beneficial for people experiencing burnout.
What exercises are good for burnout?
Walking, swimming, dancing, pilates, weightlifting, and yoga are just a few examples of exercises that can promote healing from burnout. Physical activity that raises your heart rate can reduce stress and promote improved sleep quality.
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